P:
BREAKFASTQUESADILLAS
WITHBLACKBEANS,
SPINACHAND
MUSHROOMS
VegetarianThese quesadillas form a balanced
meal for vegetarians, combining
mushrooms (rich in B vitamins,
especially niacin, important in
energy production) and black beans
(low in fat and high in protein).
They’re delicious for breakfast or
lunch.
Preparation time: 10 minutes
Cooking time: 10 minutes
Serves 4
1 tablespoon olive oil
200g button mushrooms, wiped
clean and sliced
1 garlic clove, crushed
400g tin black beans, drained and
rinsed (see tips)
1 vine-ripened tomato, diced
4 large wholegrain tortillas
50g grated cheddar cheese
50g baby English spinach leaves
Hot chilli sauce, to taste
Olive oil spray, for toasting
95g natural yoghurt
Coriander (cilantro) leaves, to
garnish1.Heat the olive oil in a large non-stick
fryingpanovermedium–highheat.
Add the mushrooms and cook,
stirring, for 3–4 minutes or until
golden. Add the garlic and cook for
30 seconds or until fragrant. Add
the beans and tomato and cook for
1 minute or until heated through.
Seasontotastewithseasaltand
freshlygroundblackpepper.Set
aside.
2.Preheat a sandwich press. Spread a
quarterofthemushroommixture
overhalfofatortilla.Topwitha
quarterofthecheese,aquarterof
thespinachleaves,andchillisauce
to taste. Fold the tortilla over to
enclose the filling. Repeat with the
remaining tortillas and fillings.
3.Spray the quesadillas on both sides
with oil. Cook in batches in the
sandwich press for 3 minutes or
until the quesadillas are crisp and
thecheesehasmelted.Servewith
a dollop of yoghurt, garnished
with coriander.Protein:Legumes are an extremely
valuable protein source, particularly
for vegetarians and vegans, and they
typically comprise 25-30 per cent
protein. One cup (approximately
150g) of cooked legumes is
considered a serving of protein. It is
recommended that we eat two to
three servings of protein per day.
Fibre:There are two main types of
dietary fibre: soluble and insoluble.
Legumes are rich in both.
Weight control:The high fibre
content helps to provide an early
sensation of fullness and can help
triggerthefeelingofhavinghad
enough to eat. This can result in lower
overall food consumption and lower
energy intake.
Glycemic index and diabetes
management:Legumes are among
the lowest GI foods, which makes
them ideal for people with diabetes.
Fighting cancer and disease:
Legumes contain various
phytochemicalsthathavebeenlinked
to a reduced risk of certain cancers
and diseases such as heart disease.Benefits
of legumes
LEGUMES ARE NOT ONLY HIGH
IN CARBOHYDRATE, FIBRE AND
PROTEIN; THEY’RE ALSO RICH
IN SEVERAL MICRONUTRIENTS
INCLUDING A B-GROUP VITAMINS,
IRON, CALCIUM, PHOSPHORUS, ZINC
AND MAGNESIUM.YOU CAN REPLACE THE
TINNED BEANS WITH 255g
COOKED BLACK BEANS.
INSTEAD OF USING A
SANDWICH PRESS, YOU CAN
COOK THE QUESADILLAS IN
A LARGE NON-STICK FRYING
PAN FOR 2 MINS EACH SIDE.TIP
LEGUME CIRCLES PHOTO CREDIT:SHUTTERSTOCK.COM
oxygenmag.com.au | JULY/AUG 2015 | 133Nutrition